Here are two beautiful and delicious recipes using kale shared by my friend Debra DeMille, MS, RD, CSO, nutrition counselor at the Joan Karnell Cancer Center, Pennsylvania Hospital, Philadelphia, PA. Debra uses both of these recipes in the cooking programs at her cancer center. They are so popular that she has given me permission to share them with the world! Debra also invites you to check out all the ultra-healthy recipes at the Karnell Cancer Center website.
THE WINTER WARM-UP CHOWDER
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper or mixed colors
½ cup chopped scallions or shallots
1/3 cup chopped almonds
1 tablespoon paprika
2 bay leaves
1½ cups water
1 14.5- ounce can seasoned, tomato juice or diced stewed tomatoes
2 cups vegetable broth (make your own - see my recipe at this page, scroll down)
2 cups chopped kale or spinach (fresh or frozen)
1 cup cooked brown rice (or barley)
1 can drained canned garbanzo beans
Heat the oil in a large stock pot over medium-high heat. Add the onion, pepper, and scallions. Sauté for 2 minutes. Add the almonds, paprika, bay leaves, tomato juice or stewed tomatoes, and broth. Bring to a boil. Add the kale/spinach, rice, and garbanzo beans. Reduce heat and simmer 10 minutes or until thoroughly heated.
*remove the bay leaves before serving
Serves 6 - Leftovers freeze well, if there is any left!
CHOPPED KALE SALAD
1 HEAD OF KALE, CHOPPED OR THINLY SLICED (if stems are especially thick, you may remove the leaves to chop and then save the stems for making future vegetable broth)
1 RED PEPPER, DICED
1 GREEN OR YELLOW PEPPER, DICED
1 RED ONION, CHOPPED
1 CAN OF CHICKPEAS*, RINSED
1 CAN OF BLACK OLIVES*, PITTED AND SLICED
1/4 C. LEMON JUICE
1/4 C. OLIVE OIL*
1/4 C. RED WINE VINEGAR
¼ tsp. dried mustard
Salt and Pepper to taste.
PREPARE ALL VEGETABLES AS STATED, WASHED AND DICED. COMBINE IN A LARGE SALAD BOWL.
MIX SALAD DRESSING INGREDIENTS. WHISK PRIOR TO POURING OVER SALAD MIXTURE. LET SIT AT LEAST OVERNIGHT.
THIS SALAD FEEDS 6-8 PEOPLE AS A SIDE DISH. IT ACTUALLY GETS BETTER THE LONGER IT SITS AND CAN BE USED FOR UP TO 3 DAYS.
*If weight management is an issue, these ingredients may be reduced by half.
I have everything on my pantry or in my freezer to make this winter kale chowder for supper. Debra tells me she will head down to her Farmers' Market on Saturday to purchase some fresh kale. In addition to all the kale we froze late last fall, I think I'll head down to my local Farmers' Market for some fresh kale on Saturday, too!
Thanks, Debra - your patients and cancer center are soooo fortunate to have you!
Where kale is more than decoration on my plate and at the Karnell Cancer Center, too!
Diana Dyer, MS, RD